Returning to peace through mindfulness of the body and breath.
Find a comfortable seated position or lie down on your back,
Whichever works best for you in this moment.
Creating as much space as you need for yourself as we gently move into this meditation practice.
Open any tight clothing and gently close your eyes.
As you settle,
Feel the connection of your body making contact with the surface below,
Noticing any sensations.
Releasing any tension you have in the jaw and forehead,
Relaxing the shoulders and arms.
Letting go of any tightness in the thighs,
The calves,
The feet.
Notice the breath coming in and the breath going out.
Follow the breath with your awareness.
Follow the breath all the way in and follow the breath all the way out.
Not trying to change it in any way,
Just breathing in and breathing out.
Breathing in,
Feeling the breath as it passes through your nostrils.
Breathing out,
Keeping your awareness lightly and gently on your breath,
Breathing mindfully in the present moment.
Taking a deep breath in through the nose and then releasing it out through your mouth.
Feel the belly fill up with air and see if you can release any more tension as you breathe out through your mouth once again.
Deep breath in through the nose and out through the mouth.
In through the nose and out through the mouth.
Allow yourself to breathe freely here.
Maybe let out a sigh as you exhale,
Letting go of any stress or worries as you do.
Then notice any feelings that may arise and see if you can meet them with grace through the ebb and flow of your breath.
Feeling any tension as you exhale and bringing peace in as you inhale.
This is your moment to connect with whatever arises and meet that with unconditional love and acceptance.
Breathe in through the nose and out through the mouth.
In through the nose and out through the mouth.
Sometimes it helps to choose a point of awareness as you breathe.
You might want to focus on the tip of your nose as the air flows in through your nostrils or the wind as it crosses your lips on the exhale.
Breathing in gentle awareness and breathing out peace and compassion.
When you bring your awareness to the breath in this way,
You're connecting the mind and the body in the present moment.
And as we continue to mindfully breathe in this way for as long as you like,
Follow the breath all the way in and noticing the slight pause at the turning point as the in-breath becomes the out-breath.
And following the breath all the way out,
Noticing the brief pause at the turning point as the out-breath becomes the in-breath.
Aware of the steady familiar rhythm of the breath.
You might want to notice how you feel in this moment compared to how you felt at the beginning of the practice.
Taking note of how it feels to meet yourself with this gentle grace.
Throughout your day,
You might reflect on this moment of peace and return to the breath once again.
As we bring this meditation to an end,
Keeping your eyes closed for just a little while longer as we breathe,
Take a moment to notice how you're feeling.
How does your body feel?
How does your mind and your spirit?
If you like,
Offer gratitude for this time you have taken for yourself to be quiet and to breathe.
So slowly come back into the room,
Aware of your body in the chair or on the floor,
Opening your eyes whenever you're ready.
Thank yourself for showing up to this practice and creating a moment of peace through the simple act of breathing.
